Lat Pulldown (Cable)

Take a wide overhand grip. Pull the bar down to your upper chest, focusing on driving your elbows down towards the floor. Lean back slightly, but don't swing.

Quick facts

Difficulty: Easy
Mechanic: Compound
Force: Pull
Type: Strength
Injury Risk: Low
Hypertrophy: Very High
Calorie Burn: Medium

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

lats

Secondary

biceps

Equipment & setup

What you need and how to position yourself before starting.

Equipment

cable

Movement pattern

Bilateral

Posture

Seated

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the lat pulldown machine to fit your height, ensuring the bar is at or above your head.
- Sit down on the bench with your feet flat on the floor and your knees secured under the pad.
Step 2Grab the Bar
- Reach up and grab the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Ensure your grip is firm but not overly tight, allowing for a smooth pull.
Step 3Position Your Body
- Sit up straight with your back against the pad and engage your core.
- Keep your shoulders down and away from your ears to avoid tension.
Step 4Pull the Bar Down
- Pull the bar down towards your upper chest by bending your elbows and squeezing your shoulder blades together.
- Focus on using your back muscles rather than your arms to perform the movement.
Step 5Control the Release
- Slowly allow the bar to rise back to the starting position with your arms fully extended.
- Maintain control throughout the movement to avoid using momentum.
Step 6Repeat
- Repeat the pull and release for the desired number of repetitions, ensuring proper form with each rep.
Step 7Finish the Exercise
- After completing your reps, carefully release the bar and stand up from the machine.
- Ensure you do not rush and maintain your balance as you exit the machine.

Watch full tutorial video